CrossFit WOD, November 8, 2021

December 12, 2022
CrossFit WOD, November 8, 2021



10:00, For Quality
1:00 Bike
16 Glute Bridges
12 Alternating Box Step- Ups
8 Step-Down Box Jumps
4 Chin-Ups or 8 Supine Grip Ring Rows


Strict Pull Ups:
Grip: Knuckle over top of bar and Thumbs wrapped
Hollow Body position w/ tight legs, glutes, abs, and upper back
Stay tight will "pulling up" AND "lowering back down" to full extension of arms at the bottom

Today is a good day to spend some time talking about why it’s important to stay controlled all the way to full extension, especially if you are working on getting more pull ups/first strict pull up.
• Eccentric/Time under tension is what build STRENGTH
• Full Range of Motion now, will create better/stronger pull ups down the road

Metcon (AMRAP - Reps)

EMOM 6:00
1: 15-20s active hang + drop + 10-15s chin over the bar hold
2: 2-3 eccentric/controlled pull ups/jumping pull ups (2-3s controlled lower each rep)

Specific Prep

Dual DB Walking Lunge:
5/5 walking lunge w/ no weight. Reinforce:
Keeping feet in squat width versus under hips for better stability
Drive through mid foot on each step
5/5 walking lunge with workout weight

Box Jump Overs:
3/3 step ups
3 box jumps with step down
3/3 step overs – practice pivot on box vs. pivot on ground
3 box jump overs



Bella Swan (AMRAP - Rounds and Reps)

20:00 AMRAP
5/3 Strict Pull Ups
50ft Dual DB Walking Lunge 35/25#
12 Box Jump Overs 24/20''
15 Cal Assault Bike

9/5 Strict pull Ups, Dual DB Lunge 50/35#, 15 BJO, 18 Cal
Goal: ~5 Rounds

Bella Swan (BUILD) (AMRAP - Rounds and Reps)

20:00 AMRAP
5/3 Strict banded Pull Ups -or- 7 Ring Rows
50ft Dual DB Walking Lunges (25/15#s)
12 Alternating Step-Ups
12 Cal Assault Bike

Cool Down/Stretch

1:00/1:00 Pigeon Pose
1:00/1:00 Samson Stretch
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Elevated Prayer Stretch
:30/:30 Foam Lat Foam Roll

Accessory Work

Metcon (Weight)

3 Sets
8 Dual DB Romanian Deadlift @3311
:10/:10 Single Leg Glute Bridge w/medball b/t legs
10/10 Banded Bird-Dogs

EXTRA Competitor WOD

Metcon (Weight)

5 Deadlifts + 3 Power Cleans + 5 Deadlifts; Every 2:00 x 5 sets

Score: Add total poundage of completed lifts

Metcon (2 Rounds for reps)

Back Squat @10X1; 5:00 EMOM x 5 reps
Use 50%

R: 2:00

Back Squat @ 10X1; 5:00 EMOM x 3 reps
Use 60-75%

Metcon (Time)

5 Rounds
400/300m Ski
50ft Handstand Walk

R: 3:00

4 Rounds
400/300m Row
20 Toe to Bar

R: 3:00

3 Rounds
400m Run
10/8 Ring Muscle-Ups

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